This article is a great starting point to improve your sleep.
Set your alarm an hour earlier than usual if insomnia has become a problem for you. Though you may feel a big hazy the next day, you will probably feel sleepy that night. When you do this, your body will be ready to fall asleep quickly.
If you have insomnia constantly, check out the clocks you use. Are they bothering you as you try to sleep? Noisy and bright clocks need to be replaced.
Exercise is good for insomnia. It may not be something that’s clear to you, but insomnia is something that office workers deal with more than people whose work is physically difficult. You need to get your body tired to sleep well. At the least, you should try walking a couple of miles after you’re done working.
Try to rub your stomach. Insomnia is relieved in some people when they get a nice tummy rub. It allows you to help with your digestion and can be relaxing. To determine if your tummy is the cause of your insomnia or simply to eliminate it as the problem, it’s a good idea to try this simple, relaxing technique first.
There are many foods that contain tryptophan which is a natural sleep aid. You may find sleep comes more easily if you have a few tryptophan-containing foods before going to bed. Turkey, tuna and eggs, even a glass of warm milk, all have tryptophan. Be sure to drink warm milk because it is relaxing whereas, cold milk is not.
Hot water bottles are useful in inducing sleep at night. Heat allows tension to leave your body. That could be the simple trick that eliminates your insomnia. Putting it on your stomach is a great place to begin. Feel the heat enter you as you take deep breaths.
Always consult a physician or pharmacist before taking over-the-counter sleep medications. This is really important if you think using the drug could be a long term thing. It can be safe to use sporadically, but not constantly.
It is important not to go to sleep on an empty stomach. A light snack with carbs might help you go to sleep. A snack like this can help your body release serotonin.
Your bedroom should only be used for sleeping or dressing. Do not let your room become a room full of activity. You can make your brain realize that this is where you should sleep and do nothing else.
Have a set schedule each night when going to bed. We really are just creatures of habit, whether we realize it or not. Your body works a lot better when you keep it on a schedule. If bedtime comes at the same time every evening, the body learns to relax at the same time each night.
Exercise will help regulate the body, making it easier to sleep more however. Dont exercise close to bedtime. Getting exercise during morning is also an option. Exercising before bed can actually make you stay up longer. Your body needs to wind down in a natural way.
Remember how some parents give milk to their kids to help with sleep? It can help those with insomnia, too. The calcium targets your nerves, causing a more peaceful state. This leads you into a relaxed state where you can find your sleep.
Keep a journal of your concerns. Thinking all the time about the obligations you have can stress you out and make it hard to sleep. Write down what is bothering you and this can help you put them into perspective. Creating a plan allows you to relieve stress and get a better night’s rest.
A tryptophan deficiency can keep you awake. This nutrient can be found in cottage cheese, turkey and tuna, so try to add those to your bedtime snack. If this does not work, purchase a 5-HTP supplement. You will find relief this way.
Before trying any cures for insomnia that you find on the internet, always verify their effectiveness with a sleep specialist.
Don’t exercise right before bed. Exercise will excite you and keep you awake. You will sleep better if you are calm before going to bed.
If you are taking a 5-HTP sleep supplement, 100mg is a good dosage amount. This medication has been known to help those who are depressed to sleep better. Speak with a doctor before giving this supplement a shot so you can be monitored.
Remember reading bedtime stories as a child? This trick works for grown-ups, too. For a relaxing way of falling asleep, try listening to an audio book before you doze off. Music can also work.
Does insomnia keep you up at night? Are you napping during the day time? If this is the case you should avoid taking naps at these times. Napping during the day hurts your ability to sleep at night. Avoid naps altogether, or at least restrict them to half an hour taken well before 3 p.m.
Sleep aids are truly addictive. It is wiser to speak with your physician as he may be able to provide alternatives for you.
Be sure not to overeat at bedtime. Heartburn can disrupt sleep, causing the sufferer to stay awake for hours. Instead, eat for the last time at night about three to four hours before you think about going to sleep. That will allow your stomach to settle before you try to sleep.
Start using these insomnia remedies to improve your sleep today.